How to Meditate
Simple 5-minute meditation guide for complete beginners
⚡Quick Answer
Sit comfortably, back straight. Focus on your breath. When mind wanders (it will), gently return to breath. Start with 5 min daily. Consistency > duration.
Step-by-Step Guide
Find a Quiet Spot
Sit comfortably — chair, cushion, or floor. Keep your back straight but relaxed. Hands on knees or in lap. Close your eyes or soften your gaze downward.
Focus on Your Breath
Breathe naturally. Notice the sensation of breath entering and leaving — at your nostrils, chest, or belly. Don't try to control it, just observe.
Notice When Your Mind Wanders
Your mind will wander — this is normal, not failure. When you notice you're thinking about something else, gently return focus to your breath. No judgment.
Start Small, Be Consistent
Begin with 5 minutes daily. Consistency beats duration. Gradually increase to 10-20 minutes as it feels natural.
Frequently Asked Questions
How long should I meditate?
Start with 5 minutes. Even 1-2 minutes is better than nothing. Most benefits are seen at 10-20 minutes daily, but consistency matters more than duration.
My mind won't stop thinking. Am I doing it wrong?
No! A busy mind is completely normal. Meditation isn't about stopping thoughts — it's about noticing them without engaging and returning to your anchor (breath). This IS the practice.
What position should I sit in?
Any comfortable position where you can stay alert. Chair with feet flat is fine. Cross-legged on a cushion works too. Lying down often leads to sleep. Back straight, shoulders relaxed.
Should I use an app?
Apps like Headspace, Calm, or Insight Timer are great for beginners — they provide guidance and timers. But you don't need them. A simple phone timer works fine.